The 5 other nutrients your bones need

MICHAEL ROIZEN, M.D. and MEHMET OZ, M.D. |
November 18, 2009

Don't stop there. There are at least five other nutrients you need for a sturdy skeleton.

Yes, we mean you: Currently, a whopping 10 million Americans have osteoporosis, the debilitating “brittle bone” disease. And guys, you're not in the clear: Men make up 20 percent of all osteoporosis cases.

Don't want to go there? Here's what to eat enough of:

1. PROTEIN

Your bones are busy, constantly breaking down and rebuilding themselves. One key nutrient your body needs to rebuild them is protein; in fact, 22 percent of bone is made of it.

Your daily dose:One-half gram of protein for every pound you weigh. But don't go to extremes. A protein-heavy diet makes your blood more acidic. To neutralize that acid, your body steals calcium from your bones and dumps it into your bloodstream to quiet things down, and your bones end up paying the price.

2. POTASSIUM

3. VITAMIN K

Bone-building proteins all need vitamin K to do their job. Run low on K and your risk of a fractured hip jumps by 30 percent.

Your daily dose:90 mcg for women, 120 for men.

Get it from:Leafy greens, including broccoli, spinach, kale and parsley.

4. VITAMIN B-12

In 2008, a major study found that people who were low on B-12 lost more bone than people with robust levels of this B vitamin. Found only in fish and animal foods, B-12 helps control the amount of homocysteine — which is linked to hip fractures — in your blood.

Your daily dose:2.4 mcg

Get it from:Fish, shellfish, lean beef and low-fat dairy. If you're over 50, consider a supplement; B-12 absorption decreases with age.

5. MAGNESIUM

Women with osteoporosis often are seriously short on magnesium, which makes up 1 percent of the minerals in bone. If you don't have enough magnesium, bone crystals enlarge, making your bones more brittle and prone to fractures.

Your daily dose:400 mg.

Get it from:Whole-grain cereals, brown rice, almonds, peanuts and spinach.